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WOD - Di 03.08.21

WARM UP


2 Round

10m Duck walk

5 Squat jumps

10 Spiderman walk

5 Jump squat

-Then-

Foam roll – 10-15 passes on:

-Thoracic spine

-Glutes

-Hamstrings

-Quads

-Calves

STRENGTH


Front Squat 15-15-15


Use the heaviest weight you can for each set. Rest as needed between sets.



HEAVY METCON


21-15-9 reps, for time of:

Power Clean, 70% 1RM

Double Kettlebell Push Press, 24/16 kg

Plate Slide Plank, 5/2.5 kg*


*Plate Slide Plank:

Plank on hands and pull a plate under the body from side to side. Slide L + R = 1 Rep


COOL DOWN

2‘ Dragon Stretch

2‘ Shoulder Stretch


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